Serves 5 · Prep: 10 minutes · Cook: 30 minutes
This warming, easy-to-make dal packs about 30 grams of plant protein into one comforting bowl, with no powders and no supplements, just real, whole food.
What is Dal?
Dal is the everyday comfort food of India and South Asia: lentils simmered with warming spices until they soften into something creamy and deeply satisfying. My version keeps everything I love about a classic dal and quietly turns up the nutrition. Red split lentils melt into a velvety base in about 20 minutes; blended silken tofu adds richness and an extra protein boost without cream, and handfuls of baby spinach keep it bright and green.
Along with all that protein, each bowl delivers fiber, folate, and around 10 mg of iron. A squeeze of lemon does more than brighten the flavor; its vitamin C helps your body absorb that plant-based iron. Served over quinoa, it's a complete, balanced meal from one pot.
This recipe is tomato-free, dairy-free, easy to make ahead, and even better the next day. Make a batch on Sunday, and you'll thank yourself all week.
*Want even more protein? See my easy boosts below.
Ingredients
2 tbsp olive oil
1 large white onion, diced (or 1½ cups pre-diced onion)
4 garlic cloves, minced (or 2 tsp jarred minced garlic)
1 tbsp fresh ginger, grated (about a 1-inch piece, or ginger paste)
2½ tsp ground cumin
2 ½ tsp ground coriander
2 ½ tsp garam masala
1 ½ tsp turmeric
1 ½ tsp sweet smoked paprika
2 cups dry red split lentils, rinsed well
6 cups water, plus about 1 cup extra as needed
1 (14-oz) package refrigerated silken tofu, drained
2-3 tbsp lemon juice, to taste
3 tbsp nutritional yeast
10 oz baby spinach (two 5-oz boxes), chopped
1½ tsp salt, plus more to taste (about 2 tsp total)
½ tsp black pepper
To serve
2½ cups cooked quinoa
¼ cup fresh cilantro, chopped
½ tsp red pepper flakes
Lemon wedges
Protein boosts
Greek yogurt: if you eat dairy, top each bowl with ¼ cup nonfat Greek yogurt (+6 g protein).
Side salad: serve with a simple green salad topped with 2 tbsp pumpkin seeds (+5 g protein, plus extra iron).
Hemp seeds: sprinkle 1 tbsp hemp seeds over each bowl (+3 g protein).
Add all three and you're at about 44 g protein per serving.
Instructions
Soften the onion. Heat the olive oil in a large pot (at least 6 quarts) over medium heat. Add the onion with a pinch of salt and cook, stirring occasionally, until soft and golden, about 8 minutes.
Bloom the spices. Add the garlic, ginger, cumin, coriander, garam masala, turmeric, and paprika. Stir constantly for about 1 minute, until fragrant, without burning the garlic.
Simmer the lentils. Add the lentils and 6 cups of water. Bring to a boil and skim off any foam, then lower the heat and simmer, partly covered, for 15–20 minutes, until the lentils soften and break down. Stir often, since red lentils can stick, and add a splash of extra water if it gets too thick.
Blend the tofu. While the lentils cook, blend the silken tofu, lemon juice, and nutritional yeast until completely smooth.
Finish with spinach. Turn the heat to low. Stir in the creamy tofu mixture, chopped spinach, salt, and pepper, and cook for 1–2 minutes, just until the spinach wilts and the dal is hot. Taste and adjust with more salt, lemon, or spices.
Serve. Spoon 1½ cups dal over ½ cup quinoa per bowl and top with a drizzle of olive oil, cilantro, red pepper flakes, and a lemon wedge.
Notes
Shortcuts: pre-diced onion from the produce section, jarred or frozen minced garlic or ginger paste, all save prep time.
Extra savory depth: stir in 1 tsp white miso or soy sauce with the lentils.
Storage: leftovers keep for 4 days in the fridge and thicken as they sit, so loosen with a splash of water when reheating.
Nutrition (per serving, 1½ cups dal with ½ cup quinoa): about 30 g protein and 10 mg iron.